8 week Triathlon specific strength and conditioning plan, reusable, starts any date

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

“I really do appreciate your help with my strength training! It's difficult to find a healthy balance with strength training and triathlon training. I know I need strength and conditioning to rehab my body and prevent me from getting injured further, but I also don't want my muscles to be too sore or tired to perform in key endurance sets or races. This plan is easy to understand, well thought out, and conducive to strengthening your body to complement your normal endurance training. All exercises are ones that will benefit you in the sport, rather than just going to the gym and throwing weight around.

Thanks again for this plan! You rock."


Cheyenne Meyer ,USAT elite development athlete and Smart endurance training plan user 2017 season


Training plan outline
This 8 week (2 hrs a week at peak) strength program is designed for a triathlete is looking to maximize their chances injury prevention and build powerful muscles across all three disciplines.

It breaks sessions into upper body and lower focus and outlines which Tri specific muscle groups you are targeting and why.

Perfect for adding into an existing plan to minimize risk of injury

Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner to the more experienced gym bunny.

The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Alternatively perfect for the off season to ensure you are strong and ready to hit the ground running come next race season


Contact
Click here if you have questions about the plan you would like answered and I will get back to you asap

Testimonials

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Sample Day 1
0:30:00
Upper body set focus

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 6 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 6 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 6 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 6 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 10 reps
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 2
0:30:00
Leg set focus

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 6 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 6 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 6 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 6 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 6 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 6 reps

Sample Day 4
0:30:00
Upper body set focus

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 6 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 6 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 6 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 6 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 10 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 5
0:30:00
Leg set focus

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 6 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 6 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 6 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 6 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 6 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 6 reps

Sample Day 8
0:30:00
Upper body set focus [rep increase]

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 8 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 8 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 8 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 15 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 9
0:30:00
Leg set focus [rep increase]

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 8 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 8 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 8 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 8 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 8 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 8 reps

Sample Day 11
0:30:00
Upper body set focus [rep increase]

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 8 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 8 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 8 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 15 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Steven Moody IRONMANU, Training Peaks and Triathlon Ireland certified
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SMart endurance solutions

During a successful corporate career, Steven amassed over 15 years experience in endurance sports racing, including 7 full IM full finishes to date and a 70.3 World championship qualification.

Now a full time coach (TP level 2, Ironman U certified and Triathlon Ireland coach of the year award winner), Steven specialises in helping time crunched triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback